Amy Culver - The Queen Of Lean


Holiday stress


Holiday season isn't all just about food


Plan ahead to stay on the right track


Prioritize this Thanksgiving


Choose treats wisely during the holidays


Starting a weightlifting routine


Healthy body has right signs


You need a livable food plan


Tailor your food according to needs


Plan strategies for when life gets hectic


Traveling can challenge eating habits


Parenting your own inner spoiled child


Long-term motives create long-lasting results


Interval training works for anyone


Check ingredients when eating out


Get out of the house for your workout


Lack of sleep may lead to weight gain


Cooking extra saves time and calories


Even small changes can make an impact


Swimming is a good
all-around exercise


Don't let slip-ups destroy your plan


Make your lifestyle and health compatible


A little exercise can yield big results


Food plans can help you eat right


Moderation is weight-loss key


Give your weight-loss plan time


Combat post-holiday blues with activity


Choose holiday calories carefully


Good kitchen tools make life easier


Enjoy feast in moderation


Start planning holiday meals now


Don't buy Halloween candy too early


Theaters offer healthy snacks


Try to avoid evening snacking


Tips to stave off hunger pangs


Stuck?  Reassess your routine


Avoid peaks and valleys in diet


Measure size of food portion to help tip scale in your favor


Learn to love being thin


Change your lifestyle; don't just diet


Fruity thoughts to keep fit


Water can ease cravings


Working a pool into your exercise routine


Stay focused, move forward


Delay caving to craving


Review of daily plan should include diet & activities


Holidays are never-ending


Measuring food is key to weight loss


Food-logging can help in weight loss


Find ways to make exercise fun


Reserve time for your exercise program


Substitutions for your holiday treats


Moderation is key to good diet

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Measure size of food portion to help tip scale
in your favor

It is important to weigh and measure your food whenever possible.  I still do this and always will.  For those of us who have a strong attachment to food, it is too easy to let your portion sizes increase over time.  It does not take long before a teaspoon becomes a tablespoon, or a 3-ounce portion becomes a 5-ounce portion. 

If you are weighing and measuring everything you eat at home, you will have a much better eye for proper portions when you are eating out.  Just as important, though, is to be sure you do it correctly. 

Good equipment is essential.  Get a digital scale that reads grams as well as ounces.  Many foods, such as cereal, are often listed in grams.  Use this number; it is far more accurate than "about ¾ cup."  Whenever possible, use weight rather than volume to measure, especially with calorie-dense items such as butter or peanut butter.  Put the slice of bread on the scale, turn it on so that it resets to zero, and then add the spread.

Make sure your dry measuring cups and measuring spoons have a straight edge.  This makes it easier to avoid rounding your measures.  Use the back side of a butter knife to level the item you are measuring.  If needed, use a rubber scraper to remove the contents.

The serving size on a nutritional label is a good place to start, but it's not your only option.  Believe it or not, you can have half that amount.  Try it a few times and see if you are satisfied with a smaller portion.

If you are finding that your scale is stuck these days, pull out those measuring tools, and this time, don't put them back.